Pelvic Floor .1 ( Mobility and Toning)

This 5 minute flow starts at 12 Hz and goes through a concise pelvic mobilization sequence, inner and outer thigh activations as well as deep abdominal and lower back exercises. 

After effectively " warming up" the area, the movements are repeated at 18 Hz for stronger muscle building, and hip flexion/stabilization is added in in the end. 

The final exercise ( Hip extension in tall kneeling) is optional and should be applied at the trainers discretion. 

Accessories : a minimum of two layers of yoga pads each for the knees

                     a stable  " step" to equalize the height of the hands and knees